MobTown CrossFit – CrossFit
Warm-up
Banded 7s
-into-
8:00 AMRAP
30 Single Unders
10 Ring Rows
5 Bench Press
3 Up Downs
5 Russian Kettlebell Swings
2. Strength
Week 9
Max Rep Bench Press
-rest 1:00-
Burn Out Set
Weightlifting
Bench Press
Week 9:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
Metcon
COMP: Metcon (AMRAP – Reps)
Every 1:00 (15:00)
(40 sec work/20 sec rest)
Minute 1: Kettlebell Swings (53/35)
Minute 2: Box Step Ups (24/20)
Minute 3: Burpee to Bar
Target number of reps each set:
Kettlebell Swings: 18+
Box Step Ups: 15+
Burpee to Bar: 10+
Minimum number of reps before scaling:
Kettlebell Swings: 14
Box Step Ups: 10
Burpee to Bar: 7
The stimulus is primarily aerobic capacity and muscular endurance, especially in the hips, posterior chain, and lungs. The 20-second rest gives just enough recovery to keep you moving but not enough to fully recover, so pacing is key.
This should feel like a steady burn, with the final two rounds being a mental push to hold your pace and finish strong. It’s a great conditioning piece that rewards smooth movement and controlled breathing.
FIT: Metcon (AMRAP – Reps)
Every 1:00 (15:00)
(40 sec work/20 sec rest)
Minute 1: Kettlebell Swings (35/26)
Minute 2: Box Step Ups (20)
Minute 3: Burpee to Bar
Target number of reps each set:
Kettlebell Swings: 18+
Box Step Ups: 15+
Burpee to Bar: 10+
Minimum number of reps before scaling:
Kettlebell Swings: 14
Box Step Ups: 10
Burpee to Bar: 7
The stimulus is primarily aerobic capacity and muscular endurance, especially in the hips, posterior chain, and lungs. The 20-second rest gives just enough recovery to keep you moving but not enough to fully recover, so pacing is key.
This should feel like a steady burn, with the final two rounds being a mental push to hold your pace and finish strong. It’s a great conditioning piece that rewards smooth movement and controlled breathing.